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unconventional_strength

Still getting it in on vacation. #travelworkout

Still getting it in on vacation.

#travelworkout #workout #kettlebell #trx #menshealth #menswellness #athlete #strength #conditioning #trainhard #staystrong #workout

We added an @assaultfitness air runner at the stud

We added an @assaultfitness air runner at the studio.

I’m running barefoot sprints twice a week and loving it. I’m not the fastest (never have been) but I put in the work.

How do you work on your conditioning during the week?

#assault #assaultairrunner #sprints #athlete #running #sprinting #fastish #strength #conditioning #barefootrunning

I’m not sure these young men know how much they

I’m not sure these young men know how much they inspire me and how humbled I am to coach them.

A few months ago I made a change for the best for myself. The hardest part about it was leaving these young men. I had poured so much of myself into being their strength coach that walking away from that role in an official capacity was one of the hardest decisions I’ve had to make. It wasn’t hard because of pay, or prestige, but simply because being their coach brought me a joy and satisfaction I would have never been able to articulate had I not taken the role in the first place.

Three days a week I’m coaching a collection of both returning players and graduated seniors on how to build strength, durability, and work capacity. It’s an offseason program designed to build them up and able to resist whatever this next season or next stop on their journey throw their way.

I love this gig. I’m blessed to call myself a Strength and Conditioning Coach.

#athletes #kettlebell #trx #football #collegeathletes #highschoolfootball #orlando #orlandogym #strengthcoach #durability #mobility #trainhard #trainsmart #stronger

Why do we use the battle ropes? I firmly believe

Why do we use the battle ropes?

I firmly believe there there is no more versatile piece of equipment for working on strength and conditioning then the battle ropes.

Most people think it’s just a device to shake vigorously and call it a day. They provide so many more benefits then just “being a finisher.” Let’s cover some of those benefits:

1) The simplest benefit most people know is conditioning. The best part of conditioning with the battle ropes is the multiple energy systems you can hit effectively. Power, strength endurance, and aerobic endurance all can be efficiently trained utilizing the battle ropes.

2) Scalability. Think alternating waves are easy with a 50ft 1.5” rope? Take another step into toward the anchor point. Then another. Wave still needs to hit the end. Maybe take it to the ground or change the base. Scale it to the need, the specific adaptation and ability of the client with almost no limits with one modality.

4) Integrated movement. Movement is rarely isolated in life or athletics to the just upper or just lower body. The simplest movement on a battle rope “alternating waves” integrates tspine, hips, lats similar to gait or running.

3) Multiple planes of motion all achievable with a single modality. Want to rotate? We can do it. Want to move side to side? We can do it. And the transitions between planes is seamless.

5) The inherent movement of the rope has no eccentric element. As such, the rope itself won’t make you sore and power movements with high velocity are safer. That’s a huge benefit especially when teaching new movements and helping clients learn to produce force.

Battle Ropes are a relatively new tool in strength and conditioning and, empirically, we are scratching the surface on all the benefits of battle ropes. No matter where I am, who I coach, I’ll always find a way to incorporate battle rope training. For more on battle rope training check out @battleropeexercises and @kbkliving.fit or if looking for private battle rope coaching, message me directly. Let’s get you moving some ropes!

#battleropes #battleropesworkout #battlerope #battleropetraining #groupfitness #livingfit #movewell #movestrong #moveoften #orlando

Athlete sessions should be a combination of enforc

Athlete sessions should be a combination of enforcing strong movement patterns, motor learning, mobility, strength and explosiveness. It can’t just be “all go.” That’s not how the body adapts intelligently. You can either choose to grow your athletes on a foundation built on strong movement, or break them thru incoherent volume.

My guys got after it yesterday in sessions that focused on push and hinge and coiling into explosiveness. The heavier loads are coming and volume is coming but as a strength coach I choose to build my guys up toward the next level.

#athletes #football #strength #conditioning #explode #power #plyometrics #ballistics #movewell #stickmobility #mobility #orlando #centralflorida

Unconventional means thinking outside the box some

Unconventional means thinking outside the box sometimes or in this case thinking with the box sometimes. Isometric competitions for upper and lower body. Definitely adding these long term.

#isometrics #strength #competition #upperbody #lowerbody #clients #unconventionaltraining #fitness #strength #workout

Setting the foundation on stone to build a structu

Setting the foundation on stone to build a structure impenetrable to the wear and tear of sport.

Fatigue resistant athletes who move well in 360degrees of motion can do pretty much anything.

Proud to coach every athlete that comes thru my door searching for the right way to be their best. Just starting with these young men and more to join them next week. This summer is going to be fire!!

#athletes #youthathletes #collegefootball #collegebasketball #strength #conditioning #battlerope #boxjumps #dumbbell #airdyne #workhard #trainhard #trainsmart #strengthtraining

Energy System Development Be intentional with wha

Energy System Development

Be intentional with what you’re trying to achieve and have the measurable to achieve it when it comes to developing different energy systems. One of my favorite activities for sprint work is my @assaultfitness bike. :06 work/1:00 rest (1:10 work to rest). The goal here is to maximize power. Getting someone tired is easy. Building their “engine” piece by piece, part by part takes good coaching and programming.

#sprint #power #bike #airdyne #assault #menshealth #menswellness #heart #cardiovascularhealth #athlete #coach #worksmart #trainsmart #fitness #orlando #orlandocoach #orlandogym

Setting the baselines. Ready to build on them. Res

Setting the baselines. Ready to build on them. Resiliency, mobility, breathing, strength, agility, balance, endurance, power. All part of the program. Time to work. All athletes preparing for the next level this is the place to be.
#athlete #power #endurance #resilence #mobility #strength #power #orlando #orlandoathlete #ankles #hips #reactiontime

Deconstructing the Hip CAR in @kinstretch class O

Deconstructing the Hip CAR in @kinstretch class

One of the main common faults I see in execution of the Hip CAR is the abduction and adduction element. Most people tend to borrow from the opposite hip by rotating toward the action leg, or the lumbar spine into flexion losing that integral independent movement we want from the hip. Just like with strength training, sometimes the best thing to do is dissect the movement.

To dissect this into its parts we start on our back, legs extended and spine neutral with the floor (if possible). The athletes then execute the Hip CAR with the cue of “don’t lose the contact with the floor from lumbar spine or opposite glute.” I’ve found it very effective to feel what abduction and adduction should feel like during the Hip CAR independently.

Just like any movement, be intentional. Intention creates retention. Retention will create progress. Don’t just got through the motions.

If you’re struggling with your own body awareness and mobility, joining our kinstretch class may be the best option for you.

#kinstretch #mobility #bodyawareness #balance #hip #lowback #frc #ROM #class #orlando

Rotational Power It is critical for any athlete t

Rotational Power

It is critical for any athlete to demonstrate power efficiently. Traveling athletes don’t usually have the options of kettlebells, battle ropes, or med balls like we do in studio. Most hotel gyms have dumbbells though and this is one of my go to universal movements for transverse plane power.

Rotational dumbbell snatch.

Execute it by starting with the dumbbell on the outside of your opposite base leg (working right arm, place dumbbell outside left leg). Where the dumbbell starts depends on your posterior chain mobility. Feel free to start it higher off the floor if limited. From start position, load the hip into flexion with most of the load to the side of the dumbbell. In one powerful motion drive the opposite hip back and pull arm across the body, finishing overhead with dumbbell and pivoting the foot opposite the overhead arm. The key is that initial hip external explosion. Let that be the driver into your arm and dumbbell.

Spiral line power which carries directly over to performance. Rinse and repeat.

#power #athlete #rotation #transverseplane #explosiveness #dumbbell #dumbbellworkout #strength #strengthtraining #barefootlife #movewell #snatch #dumbbellsnatch #core #travelworkout

Ankle and Knee Sent this to an athlete today, not

Ankle and Knee

Sent this to an athlete today, not as a flex but as an example of the potential of healthy knees and also the importance of ankle mobility. Knees tend to function in flexion as much as the ankle allows it to. Too many times I hear others say I can’t do *insert activity here* because I have bad knees. My first question is: how’s your ankle mobility? Your “bad knees” are a symptom. The true cause is likely in the hip or, in most cases I come across, in the ankle. Do your knees a favor and make sure your ankles work. It will reduce not only the incident of ankle injuries but keep your knees healthy as well.

Movement in video: Reverse Nordic.

#kneepain #anklemobility #anklepain #kneemobility #kneesovertoes #mobility #athlete #strength #coach #move #justmove #personaltrainer #strengthcoach #orlando

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